kEtTlEbElL tHuRsDaY
- Thread starter deanie
- Start date
lioness
Cathlete
Happy Christmas Eve!!
I'm here Deanie. I'm at work
and I have nothing to do!!
I'm not working out today. I'm heading over to my parent's house after work and am sleeping over there. I hope to get a workout in tomorrow ~ either a run or kettlebells or a combination of both.
I'll probably be checking in tomorrow too. It will be a low key type of day.
Marcy ~ I did the 40/20 Hiit last night and LOVE it!! I also did the express premix of the Cardio Core Circuit. That was a toughie but probably more so after the 40/20.
Yesterday we delivered the presents to our adopted family!! I hope they have a GREAT time tomorrow!!
Sending big Christmas Hugs to Deanie, Melissa, Gayle, Marcy and Rhonda!
Have a great day!
I'm here Deanie. I'm at work
and I have nothing to do!! I'm not working out today. I'm heading over to my parent's house after work and am sleeping over there. I hope to get a workout in tomorrow ~ either a run or kettlebells or a combination of both.
I'll probably be checking in tomorrow too. It will be a low key type of day.
Marcy ~ I did the 40/20 Hiit last night and LOVE it!! I also did the express premix of the Cardio Core Circuit. That was a toughie but probably more so after the 40/20.
Yesterday we delivered the presents to our adopted family!! I hope they have a GREAT time tomorrow!!
Sending big Christmas Hugs to Deanie, Melissa, Gayle, Marcy and Rhonda!
Have a great day!
Good morning!
Deanie - How's the back?
Jane - I bet your adopted family is gonna have a great day!
Hello to Melissa, Marcy and Rhonda!
I got my bar...I love it! I did a few power clean and jerks with it last night, and it feels great. I might try some light DLs with it later. I'm 50 swings in so far for today...I'll do 50 more after this post, then start dinner prep.
DH and I will be out visiting tomorrow, so Merry Christmas to everyone if I don't get to check in!
Deanie - How's the back?
Jane - I bet your adopted family is gonna have a great day!
Hello to Melissa, Marcy and Rhonda!
I got my bar...I love it! I did a few power clean and jerks with it last night, and it feels great. I might try some light DLs with it later. I'm 50 swings in so far for today...I'll do 50 more after this post, then start dinner prep.
DH and I will be out visiting tomorrow, so Merry Christmas to everyone if I don't get to check in!
deanie
Cathlete
hi again!
Jane::: I hope work goes quickly for you today! I'm glad you like STS cardio! I am sure your adopted family will love the things you got them....and I hope you get your run in under the xmas lights Have a wonderful time with your family tonight and I'm glad your dad is still home and able to celebrate with you all! Thanks for the good reads website. I read so many books I forget the titles! Once or twice I even got a book from the library that looked good, and about half way thru, realized I read it before!!
Marcy::: I hope you get your STS cardio today. Do you have intensity??? that seems like one you would like! Are you seeing your kids this holiday?
Gayle::: Enjoy your day of many swings!!! I hope your bar comes today!!...or even better, came yesterday I hope your dinner goes well tonight!
Rhonda::: Have a great time in sunshiny Florida!!! Enjoy being an aunt!! and being with your family.
Melissa:::: WELL??? what was the day of celebration??? I'm sure it was wonderful!!!
Here's today's workout:
PTTP #46
After 2 days off, back issues.....
easing into it today....
Buy-in
[/FONT]Don’t push for a new 3RM here. Just work the movement and focus on depth, active shoulders and core stability.
603 WOD –
Deadlift
[/FONT]Press -
[FONT="]cash out
tgu 20-25-30-35kb's
NOTES:
buy in as Rx'd
wod:
warmed up 5 @ 135#
didn't want to push it with the 180 today; will tomorrow
cash out:
also, no pushing today stopped at 35#
***Melissa from whole 9 replied to my video on dl and press form. I followed her instructions, and WOW what a difference! really helped with both exercises, and i think I can now break thru my plateau on the press and the dl felt MUCH better!!
[/FONT]
===================================================
later gators
have a good one!
eta:: Gayle, we posted at the same time.....YEA!!! I'm glad you got your bar and you *heart* it
Jane::: I hope work goes quickly for you today! I'm glad you like STS cardio! I am sure your adopted family will love the things you got them....and I hope you get your run in under the xmas lights
Have a wonderful time with your family tonight and I'm glad your dad is still home and able to celebrate with you all! Thanks for the good reads website. I read so many books I forget the titles! Once or twice I even got a book from the library that looked good, and about half way thru, realized I read it before!!Marcy::: I hope you get your STS cardio today. Do you have intensity??? that seems like one you would like! Are you seeing your kids this holiday?
Gayle::: Enjoy your day of many swings!!! I hope your bar comes today!!...or even better, came yesterday
I hope your dinner goes well tonight!Rhonda::: Have a great time in sunshiny Florida!!! Enjoy being an aunt!! and being with your family.
Melissa:::: WELL??? what was the day of celebration??? I'm sure it was wonderful!!!
Here's today's workout:
PTTP #46
After 2 days off, back issues.....
easing into it today....
Buy-in
- Coach Boz OHS warm-up
- OHS 5×3 at moderate weight 15# - nice and easy, looked purty
[/FONT]Don’t push for a new 3RM here. Just work the movement and focus on depth, active shoulders and core stability.
603 WOD –
Deadlift
- Set 1: 1 reps - @180#
- Set 2: 1 reps - @180#
- Set 3: 1 reps - @ 180#
[/FONT]Press -
- Set 1: 5 reps @60#
- Set 2: 3 reps @60#
- set 3: 2 reps @ 60#
[FONT="]cash out
tgu 20-25-30-35kb's
NOTES:
buy in as Rx'd
wod:
warmed up 5 @ 135#
didn't want to push it with the 180 today; will tomorrow
cash out:
also, no pushing today stopped at 35#
***Melissa from whole 9 replied to my video on dl and press form. I followed her instructions, and WOW what a difference! really helped with both exercises, and i think I can now break thru my plateau on the press
and the dl felt MUCH better!![/FONT]
===================================================
later gators
have a good one!
eta:: Gayle, we posted at the same time.....YEA!!! I'm glad you got your bar and you *heart* it
Hey all. I am sitting at the airport waiting to see if I will make the flight. I already missed the first one. Hopefully I will be able to get out if not it's gonna be a Blue Christmas.
Deanie- Thanks! Great workout today.
Jane- Enjoy your day. Thanks for the report. I packed Travel Fit and one of the MMA's. We will see if I actually do it.
Gayle- Enjoy your day of swings.
Marcy and Melissa-Waves.
Happy Christmas Eve.
. Hopefully I will be able to get out if not it's gonna be a Blue Christmas.Deanie- Thanks! Great workout today.
Jane- Enjoy your day. Thanks for the report. I packed Travel Fit and one of the MMA's. We will see if I actually do it.
Gayle- Enjoy your day of swings.
Marcy and Melissa-Waves.
Happy Christmas Eve.
I got my Shock Cardio yesterday! This morning I did 30-30 and MMA Fusion.
Here's a breakdown of 30-30 (16 intervals with 30 second rests):
Step warmup - usual moves
Ice breakers
Lunges touching corners
Power Squat Turning Lunges (both sides)
Lateral Jumps over step
High Wide Run
Fast Feet Shuffles
Plyo jacks
Squential power kicks (both sides)
Air Jacks
Tuck jumps
Side kick/hammer punch
Burpees
Line Taps
My HR stayed between 87-95%. Great workout! Plenty of intensity.
Next was MMA Fusion:
--------------------------------------------------------------------------------
I did MMA Fusion this morning after finishing 30-30. I really loved MMA Fusion! I'll do my best to give a brief breakdown of the workout:
Warmup - jabs, hooks, uppercuts standing still and traveling; squats and lunges with blocks and hammer punches; knee smashes
Combo 1- jab, elbow up, reverse elbow (turning to the back), 4 knee smashes, 4 forward lunges with arms coming forward like you're grabbing a beach ball.
Drill 1 - Mountain climber switch kick (similar to first Surge in Amy's Kickbox Surge but without the pushup) - mountain climber, jump switch and come up to standing with a kick.
Combo 2 - Roll back triangle choke hold; tuck leg through, set, pulse 2x forward, back and forward, tuck jump (optional)
Drill 2 - Drop roll into explosive pushup (really liked this one!)
Combo 3 - Reach arm forward; smash elbow with other arm; hold, step, sidekick, set, 2 hammer punches, set, elbow strike with jump; squat and touch hands to floor, thrust legs to L side, elbow strike with right arm, then elbow strike with left arm, back kick.
Drill 3 - Power scissors 2x, jump out to 2nd position, tuck jump.
Core work:
Superman Punch - knee in, straighten leg and punch, bring knee in (these were down slowly, with 3 reps balancing on one leg and with a jump.
Med ball - holding on to med ball in plank, jump to ball with one knee in front of the other.
Roll around on back in circle doing small hip lifts (both sides).
Iron Crosses - laying flat on back with arms to sides, lift one leg up and over and touch toes to floor on other side.
Thrust Kicks - Thrust double leg kick up, then kick out single leg
Spider pushups - slow and fast
Stretch - Cathe's signature stretches - always feel great!
I really loved MMA Fusion! Some of the moves were similar to me because I've been doing Budokon and many of the rolling moves were familiar. This one kept my HR up throughout most of the workout. My average HR was 132 and my maximum HR was 158. I burned 381 calories. This one's a keeper!
Rhonda - I hope you make your flight and have a great Christmas!
Deanie - I don't have Insanity but it's on my wish list. I'm not seeing the kids this year so it's just the two of us. It's great they got back to you on your form and that it helped!
Jane - Glad to hear you liked 40/20 and Cardio Core Circuit!
Waves to Gayle and Melissa!
I hope you all have a Merry Christmas!
Marcy
This morning I did 30-30 and MMA Fusion.Here's a breakdown of 30-30 (16 intervals with 30 second rests):
Step warmup - usual moves
Ice breakers
Lunges touching corners
Power Squat Turning Lunges (both sides)
Lateral Jumps over step
High Wide Run
Fast Feet Shuffles
Plyo jacks
Squential power kicks (both sides)
Air Jacks
Tuck jumps
Side kick/hammer punch
Burpees
Line Taps
My HR stayed between 87-95%. Great workout! Plenty of intensity.
Next was MMA Fusion:
--------------------------------------------------------------------------------
I did MMA Fusion this morning after finishing 30-30. I really loved MMA Fusion! I'll do my best to give a brief breakdown of the workout:
Warmup - jabs, hooks, uppercuts standing still and traveling; squats and lunges with blocks and hammer punches; knee smashes
Combo 1- jab, elbow up, reverse elbow (turning to the back), 4 knee smashes, 4 forward lunges with arms coming forward like you're grabbing a beach ball.
Drill 1 - Mountain climber switch kick (similar to first Surge in Amy's Kickbox Surge but without the pushup) - mountain climber, jump switch and come up to standing with a kick.
Combo 2 - Roll back triangle choke hold; tuck leg through, set, pulse 2x forward, back and forward, tuck jump (optional)
Drill 2 - Drop roll into explosive pushup (really liked this one!)
Combo 3 - Reach arm forward; smash elbow with other arm; hold, step, sidekick, set, 2 hammer punches, set, elbow strike with jump; squat and touch hands to floor, thrust legs to L side, elbow strike with right arm, then elbow strike with left arm, back kick.
Drill 3 - Power scissors 2x, jump out to 2nd position, tuck jump.
Core work:
Superman Punch - knee in, straighten leg and punch, bring knee in (these were down slowly, with 3 reps balancing on one leg and with a jump.
Med ball - holding on to med ball in plank, jump to ball with one knee in front of the other.
Roll around on back in circle doing small hip lifts (both sides).
Iron Crosses - laying flat on back with arms to sides, lift one leg up and over and touch toes to floor on other side.
Thrust Kicks - Thrust double leg kick up, then kick out single leg
Spider pushups - slow and fast
Stretch - Cathe's signature stretches - always feel great!
I really loved MMA Fusion! Some of the moves were similar to me because I've been doing Budokon and many of the rolling moves were familiar. This one kept my HR up throughout most of the workout. My average HR was 132 and my maximum HR was 158. I burned 381 calories. This one's a keeper!
Rhonda - I hope you make your flight and have a great Christmas!
Deanie - I don't have Insanity but it's on my wish list. I'm not seeing the kids this year so it's just the two of us. It's great they got back to you on your form and that it helped!
Jane - Glad to hear you liked 40/20 and Cardio Core Circuit!
Waves to Gayle and Melissa!
I hope you all have a Merry Christmas!
Marcy